Add ground seed to bread dough to make a spicy loaf.VERY LOW
This penetrating, pungent spice is not only a standout ingredient in strong, flavorful dishes like Indian curries, it’s also proven to help tame blood sugar. In fact, fenugreek supplements are sold for that reason. Here’s why fenugreek works: New research suggests it has an uncanny knack for mimicking insulin, which brings down blood sugar.
The yellowish brown seeds, which smell like celery but taste more bitter, also pack a soluble-fiber punch, and you know by now that this type of fiber helps lower blood sugar. One study in animals even suggested that fenugreek could help prevent weight gain, in part by preventing the absorption of fat calories—a definite plus for lowering your diabetes risk. All that makes fenugreek seeds a sweet deal.
Fenugreek leaves are often used in traditional Indian dishes. While they’re packed with healthy plant compounds, they haven’t been studied as much as the seeds for their ability to lower blood sugar.
With 1 gram of fiber in only 1/2 teaspoon, fenugreek seeds are a good source of cholesterol-lowering soluble fiber. Plus, the natural antioxidant compounds they contain may help counteract some of the damaging effects of diabetes.
For milder flavor, roast fenugreek seeds before grinding them (a coffee bean or spice grinder works well) for recipes. Don’t overcook them, or they’ll turn bitter.
Because of fenugreek’s strong, some might say peculiar, flavor, the spice won’t work with all your favorite recipes. But there are some dishes in which its flavor is a natural.
Add ground seed to bread dough to make a spicy loaf.
Sprinkle ground seed into eggs along with coriander, garlic, cardamom, and cumin for a taste of India in your omelet.
Stir seeds into lentil dishes. Dahl is an Indian lentil or split-pea dish that wouldn’t be complete without fenugreek among the ingredients.
Find a favorite curry recipe; fenugreek is a common ingredient, either in the curry or in Indian spice mixes.
Use a combination of fenugreek, cinnamon, ginger, and cumin as a spice rub for chicken. You could also add turmeric, another Magic food, or celery seeds. Store the mixture in a tightly closed container in a dark, cool place.
Make an after-dinner tisane (a tea that requires straining) using 1/2 teaspoon fenugreek seeds. Steep for 5 to 10 minutes in freshly boiled water, then strain and drink.